Five Things to Do Instead of Exercising
There are so many reasons to skip workouts - so many that it’s the topic of my book - but not all of them are made equal…
If you are skipping workouts because you feel overwhelmed, claustrophobic, or your perfectionist tendencies are making an appearance, you might need to give yourself permission to skip more workouts to do more workouts!
Right, how the fudge does that make sense?
It’s all about your expectations!
If you feel trapped in an exercise routine, you’re probably not going to go out of your way to do it.
Skipping workouts can make you want to move in the strangest places and times 😂
You’ll find ways to avoid interacting with it, and instead of skipping one workout on a bad day, you bin the entire plan because of that “Well! I’ve ruined it now!” feeling. No one wants that feeling, it’s no fun at all.
Or you might think you have to do every single workout once you start or your progress will stall. Taking a rest day is a nightmare scenario, so once you start you cannot fathom stopping for any reason.
To get out of these cycles, you need to create more balance in your expectations.
Your exercise routine needs to be sustainable for you. That means there is some wiggle room in the plans, some leeway for the days that need it. Life happens, and giving yourself permission to take the day off is a great way of preventing that “too much pressure” burnout.
But when should you skip a workout? In short, when you have another need that is necessary for your wellbeing that needs attention. Let’s take a look at the five reasons I encourage you to skip a workout…
#1 Get Some Sleep
Adequate sleep outranks everything.
As adults, we need 7-9 hours of sleep each night. That means we need to be giving ourselves the opportunity to get 7-9 hours of sleep each night.
If your workout schedule conflicts with your sleep schedule it is OK - or even GOOD - to prioritise your sleep.
Sleep aids your recovery from workouts, supports your immune system, helps with appetite regulation, and even keeps your heart healthy.
Sleep is a big deal. It’s OK to prioritise it.
If you are always skipping workouts because you are tired - that’s a bigger pattern that needs independent investigation!
#2 Boost Your Nutrition & Hydration
Food isn’t just the top up you have on the way to or from training. It’s the fuel you need to support your body. It’s the building block for all of your future progress.
If you’re so focused on your training that you default to quick snacks, takeout, or junk, it’s time to create some time in the diary for food. I won’t go into it here, but eating a balanced diet is an essential foundation for your body, it matters. A lot.
If you need help with food and nutrition, Advanced Nutritional Advisor, Sophia Thompson is my no. 1 recommendation! She’s just wonderful!
Dehydration matters too. If you have caught the sun and are feeling depleted, take the night off to boost your electrolytes and water.
Water loss greater than 5% of your body weight can decrease your work capacity by 30%, so if you’re dehydrated you’re not exactly missing the best session ever either!
Nutrition & hydration are a big deal. It’s OK to prioritise them.
If you feel overwhelmed by all things nutrition, I can highly recommend Sophia Thompson. She’s the Advanced Nutritional Advisor at The Pole Company and one hour with her changed my entire food outlook!
#3 See Your Loved Ones
I’m not saying every night is pub night… but if you can’t remember the last time you saw your bestie or your mum, it’s time to take a day off.
Get your free resource here!
Connection to others and time away from exercise both boost your resilience. That means that time spent laughing in a coffee shop will bolster you the next time you face a big movement challenge. That’s an investment in your future!
You are a social being, and your loved ones are a big deal. It’s OK to prioritise them.
#4 Get Outside
I have never regretted an on-foot adventure, no matter what I had to reschedule to make the time!
We’ve all been inside enough lately. Getting into the outdoors is great for your mood, concentration, memory, problem solving, and creativity.
So if you’ve been indoors longer than you can remember, ditch the workout and go for a walk.
I know you’ve got your fitness goals, but the time outside will do your body and mind so much good.
The benefits of time outside are a big deal. It’s OK to prioritise running off into the woods.
#5 Take Time to Recover
There’s a reason for rest poses in yoga classes. We need rest to perform at our best, mentally and physically.
Take some time to rest. We all need it sometimes!
If you' are sick or injured your body will need a break. Pain, discomfort, fatigue, or just needing to lie down are not a sign of weakness.
They are all signs that your body needs something different right now.
Taking time to rest now will prevent a niggle growing arms and legs. You’ll recover quicker if you don’t rush back, and you can come back when you are ready.
The same goes for mental and emotional recovery. Grief, depression and burnout can all take a toll on your body. It’s OK to need more sleep (you process emotional experiences while you sleep, told you it was important!), more time away, and more support.
You are a big deal. It’s OK to prioritise taking time for you!
So when are you skipping your next workout?
I know you want to reach your fitness goals, but giving yourself permission to take time off when you need it will make your whole approach to movement more sustainable. Change the expectation from perfect to sustainable and you’ll have a muuuuch nicer time!
Blog originally posted on 21st March 2021 with title “Five Things That Come Before Exercise”.
